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Kimchi Angela S az1748 October 2017 Taste of Korea: Kimchi Angela S. Kim, Sunmin Park, Asuka Suzuki, Hope Wilson, Karen C. Tsui and Nobuko Hongu What is Kimchi? Korea Kimchi is a well-known fermented vegetable food Korea is located on the Korean Peninsula in Northeast Asia. originating from Korea.1 It was invented thousands of years (See Figure 1) The peninsula is surrounded by the Yellow ago and unique recipes making kimchi have been passed Sea to the west, and the East China Sea to the south. Since down from generation to generation in Korea.2 Kimchi is made 1945, Korea has been divided into 2 states, North and South with many varieties of vegetables (examples: cabbage, radish, Korea. North Korea is bordered by China to the northwest cucumber.), Korean red pepper, and other various seasonings and Russia to the northeast. South Korea is located on the and spices. It has long served as Korea’s national dish and its southern half of the Korean Peninsula. The population of use has recently been expanding globally. The popularity of Korea is about 75 million (North Korea: 25 million, South kimchi has grown and it is enjoyed not only as a side dish but Korea: 50 million). The most representative food preparation also as a key ingredient in a variety of Korean and Westernized method in Korean cuisine is fermentation, which enhances dishes.3 Its spicy and crisp flavors blend in with a wide the taste and quality of foods while preserving the foods. range of foods. In this article, basic information about Korea Kimchi is made using a distinctive fermentation process for (kimchi’s place of origin), kimchi (history, nutritional content, preserving vegetables, predominantly cabbage but also many health benefits, kimchi products and prices), a family Kimchi other vegetables. Kimchi is served with almost every meal in recipe, and unique recipes using kimchi are introduced. Korean households.4 Figure 1. Map of Korea History of Kimchi Agriculture was a prominent industry in ancient Korea. The cultivation of Korean red pepper (gochu) was recorded in many historical documents during the Three Kingdoms Period (37 BC – 668 AD), indicating that kimchi was being made by fermenting Korean red pepper powder/flakes (“gochugaru” See Figure 2) during this period.2 According to historical records, the ancient farmers of Korea developed a storage method in response to the long cold winters, the most difficult season for agriculture. This method, known as “fermentation”, is a way of preserving kimchi by encouraging the growth of natural microorganisms—beneficial bacteria, such as lactic acid bacteria—that are present in kimchi’s raw ingredients including cabbage, red pepper, spices.2 Korean Red Pepper: Red pepper powder (“gochugaru – Go-chu-ga-ru” See Figure 2. Korean Red Pepper Powder (Gochugaru) Figure 2) is the staple spice used to give kimchi its distinctive, intense, and spicy flavor. This hot powder also contributes on a microbial* level. Studies have found that the sole presence Napa cabbage: of gochugaru affects the fermentation of kimchi, increasing Napa cabbage originated in China. It is a cool season metabolite concentrations during the process. Particularly, vegetable and commonly grown in Arizona during fall and the development of Weissella cibaria—a lactic acid-fermenting winter.6 Napa cabbage, the main ingredient of kimchi, is a bacillus—has shown to be influenced by the addition of barrel-shaped dense head with a firm, crunchy texture and gochugaru (versus no pepper). It has been recently reported milder flavor than traditional green head cabbage.7 (See Figure that W. cibaria possesses anti-inflammatory, anti-cancer, and 3) Similar to other green vegetables, Napa cabbage is a good 5 anti-bacterial properties. source of many vitamins and minerals. Napa cabbage can *microbial – from Greek, micro – small, bios – life; be eaten raw or cooked. When shopping for Napa cabbage, Characteristic of microorganism, such as bacterium, look for fresh, crisp-looking leaves that are firmly compact. At home, store Napa cabbage inside the refrigerator, wrapped 2 The University of Arizona Cooperative Extension Nutritional and Health Benefits of Kimchi The global expansion of kimchi is attributable to not only its unique taste and flavor, but also to its notable nutritional and health benefits. To explain the nutritional values of kimchi, Napa cabbage kimchi—the most traditional and popular kimchi—was reviewed here. (See Table 1) Calorie, fat, and fiber: Kimchi is a low-calorie, low-fat, and no-cholesterol vegetable-based side dish. There are 15 calories in ½ cup of Napa cabbage kimchi. Also, ½ cup of kimchi contains 1 gram of fiber. (The recommended daily amount of fiber is 25 grams Figure 3. Napa cabbage for women and 38 grams for men. After age 50, the daily fiber recommendation drops to 21 grams for women and 30 grams with newspaper for later use. Pests are commonly found in for men.)8 leafy cabbages. Thus, wash thoroughly in cold running water prior to use. Pepper spot, another name for black fleck on the Vitamins, minerals, and phytochemicals: midribs or leaf of Napa cabbage, develops from a physiological Kimchi is a rich source of various vitamins and minerals. It problem7 and adversely affects the appearance, but is safe to contains a range of vitamins, primarily vitamins A, B, C, and K. consume. Kimchi contains minerals such as calcium, iron, phosphorous, Table 1. Kimchi Nutrition Facts (1/2 cup, Napa Cabbage Kimchi) Nutrient Amount % of Daily Target or Limit Total Calories 15 1% limit Protein 1 g 3% target Carbohydrate 2 g 2% target Dietary Fiber 1 g 2% target Total Sugars 1 g No daily target or limit Total Fat 0 g 0% limit Saturated Fat 0 g 0% limit Monounsaturated Fat 0 g No daily target or limit Polyunsaturated Fat 0 g No daily target or limit Linoleic Acid 0 g 0% target α-Linolenic Acid 0.0 3g 2% target Omega 3 - EPA 8 mg No daily target or limit Omega 3 - DHA 11 mg No daily target or limit Cholesterol 0 mg 0% limit Minerals Calcium 48 mg 5% target Potassium 173 mg 4% target Sodium 128 mg 6% limit Copper 39 µg 4% target Iron 0.39 mg 3% target Magnesium 13 mg 4% target Phosphorus 34 mg 5% target Selenium 1 µg 1% target Zinc 0.2 mg 2% target The University of Arizona Cooperative Extension 3 Nutrient Amount % of Daily Target or Limit Vitamins Vitamin A 94 µg RAE 13% target Vitamin B6 0.1 mg 10% target Vitamin B12 0.2 µg 7% target Vitamin C 28 mg 37% target Vitamin D 0 µg 0% target Vitamin E 0.15 mg AT 1% target Vitamin K 28 µg 31% target Folate 32 µg DFE 8% target Thiamin 0.0 3mg 3% target Riboflavin 0.1 mg 5% target Niacin 1 mg 4% target Choline 5 mg 1% target Reference: SuperTracker – Food-A-Pedia (https://www.supertracker.usda.gov/foodapedia.aspx) and selenium. However, a word of caution, kimchi has high shown possible cancer preventive effects in stomach cancer sodium content (128mg in ½ cup of kimchi). Consume in development by its antimicrobial activities against Helicobacter moderation, if sodium intake needs to be monitored. pylori, a major risk factor of stomach cancer.15 In addition to Kimchi acquires phytochemicals (“phyto” means plant each ingredient of kimchi, lactic acid probiotics presented in Greek) — health-promoting compounds — from in kimchi suppress expression of carcinogen activating Napa cabbage, green onion, and garlic. Phytochemicals enzymes.16 Also, research has found lactobacillus (extracted have overlapping mechanisms of action, including from kimchi) to be effective against the Avian Influenza (bird detoxification, anti-inflammation, and anti-oxidative, flu).17 The mechanisms responsible for the efficacy of kimchi immune-stimulating properties, antibacterial, and antiviral protecting against viral diseases are not well understood, and effects.9, 10 Phytochemicals found in kimchi have demonstrated thus warrant future studies. anti-cancer11 and anti-atherosclerotic functions.12 All of these properties make kimchi a nutritious, healthy Health Benefits: Bacteria and Probiotics: food. Supplying probiotic microorganisms, primarily bacteria, is one of the most important health-promoting features of Buying Kimchi kimchi. Probiotics are live microorganisms, bacteria that are Kimchi comes in a variety of flavors and sizes in the market. used in the production of fermented dairy, vegetable and soy (See Figure 4) The types of kimchi include traditional Napa 12, 13 products. The ingredients in kimchi— vegetables, garlic, cabbage kimchi, cucumber kimchi, radish kimchi, and many gingers, and red pepper powder, function as a growth media more. Currently, three basic packages of kimchi products for the bacteria and are the source of numerous bioactive found in local supermarkets are 1) freshly-packed items of compound produced during the fermentation process. salad-type kimchi (called Geotjeori – fresh kimchi, seasoned, Therefore, kimchi is an excellent vegetable-based, health- without fermentation), 2) refrigerated items of fermented 12, 13 promoting probiotic food. kimchi, and 3) fermented, pasteurized items of shelf-stable Kimchi has many effects including prevention of kimchi. inflammation, immune system promotion, and cholesterol Some kimchi products are made and distributed from Los reduction in relation to prevention of atherosclerosis. In Angeles, California, which holds the nation’s largest Korean addition, anticancer effects of kimchi have been reported. population. Others are preserved and distributed directly Kimchi’s main ingredient, Napa cabbage, has been considered from Korea in response to increasing consumer demand in to be effective for preventing stomach cancer and is known both domestic and foreign markets. Table 2 shows the average to prevent colorectal carcinogenesis due to its rich source prices of various kimchi available in Tucson, Arizona. of dietary fiber.14 Garlic, another ingredient of kimchi, has 4 The University of Arizona Cooperative Extension Table 2.
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